Hammer Rack (This is the best work out ever. Start with 60 or 55 lb dumbells, or whatever you can struggle and get 8 reps with even if you have to cheat. Then continue to go down the rack by 5lbs incriments doing 8 reps each time, until youve done 8 intervals.)

Tricep Press

Tricep Rope Extensions

Tricep Reverse Extensions

Face Crushers

Dips

Bike

Saturday:

Treadmill

Sunday:

Sleep

Every two weeks I chance the cycle and replace certain work outs, increase certain days, or train for power or ballistic sets.

Basically. You're going to need to eat 5 to 6 times a days. Over 4000 calories, atleast 1 to 1.5g of protein per pound of your body weight, Id estimate 350 to 400g of carbs a day, and then of course the neccissary non-trans fats.

To gain (in the gym) Your work outs shouldnt be long. 45 mins to an hour tops. You need to conserve energy to build the muscles.

Also look into Casian protein for before you go to bed, its a slower digesting protein that gives your body something to feed on while youre sleeping and recovering.

Hammer Rack (This is the best work out ever. Start with 60 or 55 lb dumbells, or whatever you can struggle and get 8 reps with even if you have to cheat. Then continue to go down the rack by 5lbs incriments doing 8 reps each time, until youve done 8 intervals.)

Tricep Press

Tricep Rope Extensions

Tricep Reverse Extensions

Face Crushers

Dips

Bike

Saturday:

Treadmill

Sunday:

Sleep

Every two weeks I chance the cycle and replace certain work outs, increase certain days, or train for power or ballistic sets.

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Guest imported_Tesseract

Guest imported_Tesseract

Worrying so much about muscle is fucked. Unless you actually need it for something you do seriously(gliks crackin peoples heads for example,haha) its completely pointless. Wanting to become a beast at 25 just means that you got bullied too much.